Tag

Kettle bells

SKILL: 5 x 3 Superman squats per leg WOD: 4 Rounds – 30 sec. Intervals Russian twist @ 16/12kg Mountain climbers V to Hollow body...

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 13 5 KB Snatch @ 24/16kg 10 Lunges 15 Sit ups

LIFT: Deadlift – 5 RM WOD: Partner’s 100 Box Jumps @ 24/20″ 100 Burpees 100 KB Swings @ 24/16kg 100 Double unders

LIFT: Back Squat – 3 x 5 WOD: Tabata V to Hollow Body Tabata KB Swings @ 24/16 kg Tabata plank

SKILL: 3 x max Ring dips WOD: 500m – 400m – 300m – 200m – 100m Row 20 – 30 – 40 – 50 –...

LIFT: OH Squat – 5 x 2 WOD: Partner’s complete 100 pull ups 100 KB Swings @24/16 kg 100 Double unders 100 OH Squats @...

LIFT: Clean & Jerk – 7 x 1 WOD: 20 Calorie Row 30 Burpees on plate 40 KB Swings @ 24/16 kg 30 pull ups...

LIFT: Front Squat – 5 x 2 WOD: EMOM for 9 min 15 KB Swings @ 24/16 kg 3 Burpees

SKILL: 3 x 10 Ring dips or Max Ring support WOD: 21-15-9 Box jumps @ 24/20 push ups KB Swings @ 24/16 kg

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 30 sec. Handstand hold 15 Russian twist / side @ 16/12 kg 10 Body Rows